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Thank you so much, and I hope you and your beautiful family have a great new year! Other breakfast-style foods with high GI levels are bagels, rice cakes and saltine crackers. You can store raw cabbage in your refrigerator crisper for weeks. By far my favorite way to prepare and eat root vegetables like sweet potatoes, onions, parsnips, and beets is to roast them with a bit of coconut oil , salt, pepper , and thyme. I need to go from size 20 to size 16 before the end of the year, do you think this is possible and healthy? What are your thoughts on kids and growth spurts? For your outlined breakfast, this would be an option on the Extreme Cycle link in the post as it does have both a carb and a fat included in breakfast.
Expertise. Insights. Illumination.
Preferably mushed with some butter and a bit of salt. I get the majority of my carbs from sweet potatoes. I like to make cinnamon sweet potato fries. I would love to read a future post on pre and post-workout meal. By the way I really enjoy your blog. I will update this post when I get a chance- thanks! In the meantime people can reference here: Thanks for the info Diane. What would you say for someone who is trying to put on weight muscle mass for strength.
Why are you CFing that many days a week? Carbs post workout is a good plan, but consider training a bit less- your return will be just as good if not better when you get adequate recovery. Purely addiction I feel if im not training then what can I be doing….. Are you an avocado fan? How about dried unsulfered figs? Thank you very much for the article! Do you have any recommendations for a post marathon or other intense hour workout?
Something easy to pack would be optimal. I now find myself at fifty eight along with my husband to be quite healthy but also a little confused with all the conflicting information.
My book will be out on August 7 and has a lot of useful, 1-page guides simply about what to eat. Start by eliminating refined and processed foods— the rest is pretty simple, just eat real, whole foods. Thanks for the post! Several people were wondering, why fruits are not ideal for Crossfit or HIIT training but suitable for endurance training. Could you explain this, please? If you are looking to fuel activity, eating fruit ahead of time is probably okay, whereas after exercise, starch is a better choice.
Cassava produces significant amounts of Cyanide and needs careful prep to avoid being poisoned. Cyanide poisoning is not uncommon in areas where it is a staple. Sweet potato, yams and squashes are safer, acceptable alternatives…. Hi there, this weekend is good for me, for the reason that this point in time i am reading this impressive educational paragraph here at my residence.
I also want to consume tablespoons coconut oil dailu olive oil a small drizzle usually I am unable to eat much fruit since I developed serious digestive issues. I could problem have some berries or a kiwi once a day. Ill keep using it. I want to drink 4cups daily. I want to not follow specific exercise plan. I want to do work out as much as I want or as little. There may be a small amount of non gluten grain in shakeology. Great list of carbs, unfortunately where I live central Europe the choice is nowhere close that wide.
White potatoes, carrot, onion, beets. I would like to ask you about suggestion on pregnancy diet. Before I ate times daily, no snack, right know it is almost impossible when I do not eat every hours I feel dizzy. Also I eat more starches squash veggies fruits. I follow WAPF diet without grains and dairy only ghee and homade raw sheep kefir oz daily. Would you recommend anything else. Iam skinny so no problem with gaining weight I want to do the best for me and my baby.
I am just concern if pieces of fruit is not a lot plus some other starches as I have mentioned. Thanks a lot you can make post about this special advice for pregnancy. I appreciate your help. Hello Diane, I wanted to consult something with you. What do you think of the GI of cooked carrots? Can I eat them often? I am trying to lose weight, and have been reading that many bloggers around me are saying that carrots have too high of a glycemic index when cooked, and should rarely been consumed even for people who are not trying to lose weight.
My gut feeling is that carrots are a whole food and can be eaten without these kind of worries, but I am hearing many people saying this lately, and am getting a bit confused about it.
I would be so grateful if you could shed a bit of light on the subject for me. So, using high GI foods after training can benefit you greatly. Consuming high GI carbs within the first 15 minutes to 2 hours after training can give you a big head start on replenishing depleted glycogen levels in the muscle. After training you want the insulin levels to rise causing the proteins, carbs, and other nutrients to be shuttled into the starving muscles.
Higher GI foods are suggested for this recovery purpose because of the spike in insulin they cause. Absorption of supplements such as creatine , glutamine , and anti-oxidants can be enhanced if taken with a high glycemic drink carb drink, juices. The GI's of carbohydrates can rise due to the processing of certain foods. Any carbohydrates that are puffed, made instant, or gelatinized, will have a much higher GI than if they weren't processed. An example is a rice cake. That has a glycemic index almost as high as glucose, about as high of a GI as you can get!
Can you believe that, and for all this time people have been swallowing bags of rice cakes not knowing they are recognized by the body as worse than table sugar.
The way foods are cooked and prepared can influence the GI. Pasta that is cooked for a long time will have a higher GI than that boiled for five min. The overcooking of certain carbs breaks up the starches and rises the GI.
Potatoes that are microwaved have a higher GI than those that are baked. Baked potatoes have a higher GI than those that are boiled.
So boil your potatoes for a less spike in insulin. Low glycemic foods are absorbed at a slower rate than high glycemic. Combining carbohydrates with certain other foods can slow the gastric emptying of the stomach and absorption of foods lowering the total GI of foods substantially. The factors shown below will show you how you can eat your potatoes or cake and other high glycemic foods with other foods, and not have an illicit rise in insulin.
When protein is added to a meal it lowers the GI because it has to be liquefied in the stomach before it is released into the intestines for absorption. This is a great one!
A reason to eat your vegetables and beans. Fiber is a complex structure that takes a long time for the body to break down and absorb. Some fiber is indigestible by the body. As they dissolve they gel up in the stomach and slow down gastric absorption.
Any time you add fats to a meal it will lower the GI. Fats also slow gastric emptying and slows the absorption of food. This explains why ice cream has such a low GI rating. It might have g of sugar in it but the high level of milk fat and little bit of protein make it low glycemic. Switching from high-fat protein choices to lower-fat ones will reduce your intake of saturated fat. This will not only decrease cholesterol levels but also make the insulin receptors in your cells more responsive to insulin so that your body needs to make less of this hormone.
This type of fat serves as the building block for certain types of eicosanoids that can accelerate the development of heart disease, cancer, Type 2 diabetes, and arthritis. The number in parentheses is the Zone protein quality.
The higher the number the better. Sears, low-quality protein foods are fatty beef and pork products that contain relatively high amounts of fat and therefore high amounts of saturated and Omega-6 fats. This is because high-quality fat will definitely fuel you better than low-quality fat.
Saturated fat found in whole milk dairy products and fatty red meat can raise cholesterol levels, which leads to heart disease. Monounsaturated fats, on the other hand, have no effect on insulin, cholesterol, or eicosanoids. As a result, populations that consume high levels of monounsaturated fat have very low levels of cardiovascular disease and improved longevity.
The following are sources of quality fats, according to Dr. The number in parentheses is the Zone fat quality. Here are my key take aways:.